Creatine Monohydrate: Benefits and Myths Explained
Creatine Monohydrate: The Most Misunderstood Supplement in Fitness
I still remember the first time I heard about creatine. I was 17, clutching a dented protein shaker at my local gym, eavesdropping on two guys arguing whether creatine would “make you explode with muscle” or “just make you fat.” Neither of them knew what they were talking about—and, if we’re being honest, most people still don’t.
Creatine monohydrate is hands-down one of the most effective, safest, and most misunderstood supplements you can take for gym performance. And whether you’re a beginner who wants to get stronger, a vegan missing out on natural dietary creatine, or someone just tired of plateauing, you need to know the facts—without any sort of nonsensical hype.
Let’s get stuck in.
Why Creatine Matters: Your Body’s Energy Systems Explained
Let’s start with why creatine does what it does. Your muscles run on three main energy systems:
A quick energy system that fuels short, explosive bursts—like lifting a heavy set or sprinting 100 metres.
A medium energy system for intense efforts lasting ~15 seconds to 2 minutes, like a 400m dash or back-to-back football sprints.
A long energy system for lower-intensity, steady-state activities—like running 5k or more.
Creatine specifically supercharges your quick energy system, which you rely on every time you step into the gym. When you take creatine, it boosts your muscles’ ability to quickly produce energy during short, intense efforts. That means you can produce more energy during those first critical seconds of a lift or sprint, potentially adding one or two extra reps to every set.
Over weeks and months, those extra reps stack up like compound interest—leading to noticeable progress.
What About Safety? (And Why Water Weight Isn’t Bad)
A lot of people hesitate to take creatine because they’ve heard it causes kidney problems or “makes you look puffy.” Let’s bust that myth right now: creatine is one of the most researched supplements on the planet, and decades of studies have shown it’s safe for healthy individuals.
As for water retention, yes—creatine can cause your muscles to hold onto a bit more water. But that’s a good thing. Think of it like topping off your car’s tank before a long drive: your muscles are simply stocked up and ready to perform. If seeing the scale tick up 1–2 kg freaks you out, hide it for a couple of weeks. Focus on your strength gains instead.
Choosing the Right Form, Timing, and Dosage
If you’ve ever walked into a supplement store, you’ve probably seen creatine in every form under the sun—pills, powders, liquids, fancy buffered blends promising “superior absorption,” or even Bugs Bunny’s “Special Stuff” (okay, that last one’s not real—but if you know, you know). Here’s the deal: stick with plain creatine monohydrate powder. It’s cheap, proven, and effective. Pills work too, but you’re mostly paying extra for convenience.
As for timing? People love to argue whether you should take it before, during, or after workouts. But the truth is consistency trumps timing. Whether you toss it in your breakfast smoothie, sip it in your water bottle at the gym, or have it before bed, just aim for 5 grams every single day. Personally, I take mine during workouts because it’s the easiest time for me to remember.
Quick Note: I’ve put together a free protein cheat sheet you can grab right here, featuring 100+ protein sources ranked by efficiency. If you’re investing in creatine, make sure your protein game is dialled in too—these two are like Batman and Robin, Shaggy and Scooby, or Ash and Pikachu when it comes to crushing your strength goals. Click here to grab it.
Should You Bother With a Loading Phase?
Some fitness pros swear by a “loading phase” where you take 10–20 grams a day for a week to saturate your muscles faster. Here’s what I tell my 1:1 online fitness clients: it’s optional. If you want results a bit sooner, you can load. But if you’d rather keep things simple—and not feel like you’re constantly shovelling down the powdered white stuff—just start with 5 grams daily. After a few weeks, your muscles will still reach full saturation—and you’ll still get the same benefits.
Creatine for Everyone? Almost.
One of the best-kept secrets is that creatine isn’t just for bodybuilders. I’ve had 1:1 online fitness members from busy professionals to new mums see results adding it to their routine. Vegans and vegetarians, in particular, often see bigger performance improvements because they’re not getting dietary creatine from meat or fish. And there’s even research suggesting creatine may support cognitive health in older adults. That’s a lot of bang for your buck.
Conclusion
If there’s a golden rule with creatine, it’s this: take it consistently. The best timing, the perfect brand, or the fanciest formula mean nothing if you forget to take it half the time. Figure out a routine that works for you—because the gains from consistency are bigger than any micro-optimisation.
Creatine monohydrate won’t magically transform you overnight, and you probably won’t “feel different” day to day, but it will make a subtle difference that helps you train harder, recover faster, and break through plateaus if you use it correctly. And for something that costs less per month than a Netflix subscription (seriously, Netflix needs to chill with the price hikes), it’s one of the best investments you can make in your training.
If you’re committed to real results and want to take things further, check out my debut book, ‘Your Fat Loss Journey Starts Here’—it’s loaded with no-nonsense strategies for getting leaner, stronger, and staying in control for life. Click here to grab your copy.
Speak soon,
Leo
